10 tips for healthy eating

Unlike what you can imagine, having a balanced diet is not such a difficult task. You need to follow three basic rules: consume variety, with quality and moderation.

This is possible with discipline and awareness of what is really needed for your body. See the tips!


Eat fresh foods


Fresh or minimally processed foods, of vegetable origin, are the basis of a balanced diet. Include on the menu: beans, nuts, tubers, grains, fruits, vegetables and greens.


Avoid excess salt, sugar, oils and fats


Use salt, sugar, oils and fats in small amounts. Excessive sugar consumption contributes to obesity; the improper use of salt, oils and fats can increase the risk of high blood pressure and heart disease.


Avoid ultra-processed foods


The natural manufacturing process for ready-made foods generally includes high amounts of salt, sugar, oils and fats. In addition, they also bring other substances for industrial use and synthesized in the laboratory from sources such as oil and coal, which do not favor a balanced diet.


So, avoid consuming foods like:


chips

stuffed cookies

cake mix

instant noodles

powder soup

ready seasoning 

soft drinks


Consume functional foods


Functional foods


Include fiber in your diet


Studies indicate that fiber-rich foods, such as brown rice, help reduce the risk of some types of cancer and cardiovascular disease. In addition, they promote satiety and help control body weight.


Make a weekly menu


Create a weekly plan with the week's menu. This will help to organize food throughout the days and avoid the consumption of ready-made and ultra-processed foods.


Make grocery list


With the weekly plan in hand, choose a day of the week to go to the fair and the supermarket. Make a shopping list to help you not include items in the cart that will not contribute to your health.


Have a balanced breakfast


Your healthy choices start in the morning with a breakfast consisting of foods such as whole grain bread, cereals, tapioca, egg, yogurt, cheese and fruit. In addition to nourishing the body, they will give you the energy you need to start the day in a good mood.


Eat intermediate meals


Eating every three hours favors the proper functioning of the intestine. Include healthy food such as fresh fruit, plain yogurt, nuts and walnuts in between meals.


Mindfulness when eating


Try to focus while eating your meals. Eating while watching TV or accessing your cell phone can make you consume more than necessary. Also, use that moment to feel the texture and flavor of the food and enjoy each bite.


Conclusion


Healthy eating should prioritize fresh or minimally processed foods

As we have seen, the basis of healthy eating is the proper choice of foods and ingredients. Avoiding ultra-processed foods as much as possible and opting for food in its most natural form, respecting the regions and seasons of production and harvesting, is fundamental.


Look for small producers in your region to buy your food. Make at home, as much as you can, the preparation of your meals. You will notice that, in addition to being healthier, there is nothing more delicious than food that tastes like home.


Value the food you eat, because then you will be valuing your body and your health.


“You are what you eat”, have you heard that phrase?


So, review your eating habits to build a healthier and more positive relationship with food. You will gain in disposition, energy, quality of life and, we have no doubt, taste.

Nutrition undergrad and Fitness enthusiast
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